Comparing Nutrients in 500 calories Pears, canned, heavy syrup pack, solids and liquids VS Cooked Ripe Red Tomatoes

Weight per 500 calories

• Pears, canned, heavy syrup pack, solids and liquids: 676g
• Cooked Ripe Red Tomatoes: 2778g

Pears, canned, heavy syrup pack, solids and liquids have 4.1 times more energy per 100g than Cooked Ripe Red Tomatoes. It has average energy density when compared to other foods. Cooked Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 500 calories - Pears, canned, heavy syrup pack, solids and liquids or Cooked Ripe Red Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Pears, canned, heavy syrup pack, solids and liquids	1%	1%	98%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Pears, canned, heavy syrup pack, solids and liquids	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.91% 0.88g	3.15% 3.06g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.047g	1.3% 0.42g	32g per day for Men 19-50 years
Omega 3	0% 0g	3.47% 0.056g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	6.86% 1.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	100% 130g	85.7% 111g	130g per day for Men 19-50 years
Sugars	142% 103g	95% 69g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	55% 40g	50% 36.4g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 41.2g	% 32.8g	g per day for Men 19-50 years
Sucrose	% 9.46g	% 0g	g per day for Men 19-50 years
Fiber	28.4% 11g	51% 19.4g	38g per day for Men 19-50 years
Protein	2.4% 1.35g	47% 26.4g	56g per day for Men 19-50 years

Vitamins

	Pears, canned, heavy syrup pack, solids and liquids	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	74% 667μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.63% 0.068mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.4% 0.15mg	47% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.2% 1.64mg	92% 14.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.97% 0.15mg	71.7% 3.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.28% 0.095mg	169% 2.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	1.7% 6.76μg	90% 361μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	8.26% 7.43mg	704% 633mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.6% 0.54mg	104% 15.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.7% 2.03μg	65% 77.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pears, canned, heavy syrup pack, solids and liquids	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	3.38% 33.8mg	30.6% 306mg	1000mg per day for Men 19-50 years
Copper	36.8% 0.33mg	231% 2.1mg	0.9mg per day for Men 19-50 years
Fluoride	1.27% 50.7μg	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	18.6% 1.5mg	236% 19mg	8mg per day for Men 19-50 years
Magnesium	6.44% 27mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	9.4% 0.22mg	127% 2.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	6.76% 47.3mg	111% 778mg	700mg per day for Men 19-50 years
Potassium	13% 439mg	178% 6056mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	25.3% 14μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.8mg	20.4% 306mg	1500mg per day for Men 19-50 years
Zinc	4.9% 0.54mg	35.4% 3.9mg	11mg per day for Men 19-50 years
Water	14.7% 543g	71% 2621g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Pears, canned, heavy syrup pack, solids and liquids vs Cooked Ripe Red Tomatoes:

• Cooked Ripe Red Tomatoes contain more Vitamin A, 14.8 times more Vitamin B1, 4.1 times more Vitamin B2, 9 times more Vitamin B3, 24.1 times more Vitamin B5, 23.2 times more Vitamin B6, 53.4 times more Vitamin B9, 85.2 times more Vitamin C, 28.8 times more Vitamin E and 38.4 times more Vitamin K than Pears, canned, heavy syrup pack, solids and liquids.
• Both Pears, canned, heavy syrup pack, solids and liquids as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Pears, canned, heavy syrup pack, solids and liquids vs Cooked Ripe Red Tomatoes:

• Cooked Ripe Red Tomatoes contain 9 times more Calcium, 6.3 times more Copper, 12.7 times more Iron, 9.3 times more Magnesium, 13.5 times more Manganese, 16.4 times more Phosphorus, 13.8 times more Potassium, more Selenium, 9 times more Sodium, 7.2 times more Zinc and 4.8 times more Water than Pears, canned, heavy syrup pack, solids and liquids.

Comparison of macro-nutrients per 500 calories:

• Pears, canned, heavy syrup pack, solids and liquids have 1.5 times more Sugars than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 5.8 times more Omega 6, 1.8 times more Fiber and 19.5 times more Protein than Pears, canned, heavy syrup pack, solids and liquids.
• Both Pears, canned, heavy syrup pack, solids and liquids and Cooked Ripe Red Tomatoes have similar amounts of Energy, Carbohydrate and Fructose per 500 kcal.
• Both Pears, canned, heavy syrup pack, solids and liquids as well as Cooked Ripe Red Tomatoes have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.